Remember, the reason people are excited about zone 2 training is that it helps you build your aerobic base and burn calories without incurring much fatigue. Guess what zone 3 training also does? Yep, it helps you build your aerobic base, burn even more calories, and usually only incur a tiny bit more fatigue than zone 2. So why aren’t we all doing more zone 3 cardio?
But when everybody has a watch that tells them their heart rate, suddenly we’re looking at specific numbers, and our watches color code the numbers so you know when you’re in zone 2 versus zone 3. Your heart ticks up a beat? You’re out of your zone. Straight to workout jail!
Zones aren’t real
The most popular heart rate zone systems use zones that are divided up for convenient measuring. They don't have any precise relationship to what's going on in your body. Your body does have some true dividing lines when it comes to exercise intensity (like the point at which you can't speak comfortably anymore, or the point at which lactate accumulates faster than you can clear it), but these don't correspond exactly to the typical five-zone system.
zone 1: rest or minimal effort
zone 3: ??? (this is sometimes described as a "gray zone" you should avoid—I disagree!)
zone 5: maximal effort
Research on the benefits of exercise doesn’t use heart rate zones, or at least not of this type. They may measure intensity in a few different ways, including whether you are above or below your ventilatory threshold (basically, whether or not you can talk while exercising) or your lactate threshold (measured through blood chemistry, but basically the highest effort you can sustain for a long time). Sometimes they’ll measure METs, which relate to how much energy you use to do work, or they'll put everything in terms of oxygen consumption (this is where the term VO2max comes from). Occasionally these studies will send participants home with heart rate-based guidelines, but those tend to be drawn from their personal scientific measurements, rather than the cookie-cutter zones you get from an app or from watching a video on youtube.
Imagine you start out at a walk, and every minute or so you increase your speed a bit. As you work harder, you’ll hit a point where your breath becomes a little ragged, and your sentences choppy. If you were conversing with a friend, you'd be grunting out a few words at a time, rather than casually telling a story. That point is your ventilatory threshold, or VT (sometimes called VT1).
So if you’re trying to train at an easy pace, or if you’re using the 80/20 rule to keep 80% of your runs easy, you can do those easy runs or cardio sessions in zones 2 and 3, not just zone 3.
Zone 3 is still aerobic and still easy
At the higher end (or the top of zone 3), you’re still getting a lot of aerobic work done, still benefiting your mitochondria and your capillaries and everything else, but you’re doing it in less time. If you’re interested in calorie burn per hour, zone 3 is more efficient.
So what’s the point of zone 2, if you can get all of its benefits in zone 3? That depends on your big picture: If you’re doing a lot of training, you’ll probably want some of it to be in zone 2, if only to save some energy while you’re getting more miles on your feet. But if you only run, say, three times a week, it’s unlikely that those couple of runs will wear you down much even if you do them all in zone 3.
Your heart rate doesn’t only track with your training effort; it also responds to a lot of other factors. For example, it responds to summer heat, showing you higher numbers in hot weather. It can also show higher numbers if you’re more fatigued, or at the end of a run compared to the beginning, and it may show higher numbers if you’re a bit dehydrated. When you run a race, you may find that your heart rate is higher than expected at the start, just because you’re a bit nervous. Some medications can alter your heart rate as well—beta blockers, for example, notoriously lower your heart rate.
So if your heart rate creeps into zone 3 on a “zone 2” training run, that may or may not be accurate. But even if it is, if you can still breathe and speak more or less normally, you’re getting plenty of benefits from your zone 3 cardio.
Is zone 2 or 3 better for fat loss?
But if you have more time, you may want to work toward the 50 to 60 minutes of exercise per day that researchers have found works the best at helping people lose weight and keep it off. (Here's one interesting study where this level of exercise worked even without dietary changes.) This is a lot of exercise! To get that amount of work in, most people would not be comfortable doing it all as zone 3 training—but zone 2 is a lot more doable. The more exercise you do, the more you'll need to include easier work, like zone 2, to give yourself a break from the harder days.
Every zone has a benefit, so if you're trying to increase your cardio fitness, you should spend time in all of them.
Zone 2 is good for long sustained efforts. It's usually OK to do zone 2 in place of a rest day.
Zone 4 helps you to work close to your lactate threshold, which improves your endurance when you're working hard. This is an important zone for athletes, but it's usually only done one or a few times per week, not for every workout.
In general, you'll want to spend more time in the lower zones, and sprinkle in the higher zones for variety. In the 80/20 style of running, 80% of your workout time should be spent in zone 2 and low zone 3; everything from high zone 3 on up should only make up 20% of your workout time each week. This isn't the only way to structure your training, but it's a popular one that helps runners get a good balance of work in all the zones.
Is zone 3 a "gray zone" with no benefits?
Not at all! It got this reputation from all the coaches and writers who were trying to convince people that training medium-hard shouldn't make up all their training time. Instead, they should do some sessions easier (zone 2), and some harder (zone 4 for threshold and zone 5 for shorter and harder intervals). The idea of emphasizing the highest and lowest zones is sometimes called "polarized training." But this advice somehow turned into a myth about people needing to avoid zone 3, which was never true.
Hence then, the article about why zone 3 cardio is just as good as zone 2 was published today ( ) and is available on Live Hacker ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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